10 Effective Yoga Poses for Lower Back Pain Relief

Are you looking for a way to beat your lower back pain? Do you suffer from back pain and nothing works for you? Try these Yoga Poses for Lower Back Pain to improve your overall quality of life.

Those who suffer from back pain know that there are times when even small movements are impossible and that classical fitness activity often does not bring any benefit.

Yoga helps against back pain because overall it “stretches” all the muscles and aligns the bones in such a way that our posture is better than it normally is.

What causes lower back pain?

Lower back pain is way more common than you might think and it’s actually one of the worst kind of pain, since it involves one of the most sensible parts of our body and can also extend to the legs.

Sprains and Strains, Sciatica, Scoliosis, a Bad Posture are some of the causes of lower back pain but a great role is played by the weight: the more one weighs the more the lower part of the back suffers. Sometimes lower back pain is also due by lack of hydration so it’s always advisable to drink a good quantity of water to make sure the body stay well.

Certain sleep positions can add extra pressure on the lower back, so this can be another cause of your pain!

Stress can also cause lower back pain because causes us to tighten our muscles!

Of course, if the pain is prolonged and does not go away with the exercises, it is good to turn to a doctor who will order all the medical exams to exclude more serious problems.

How Does Yoga Soothe Your Lower Back Pain?

Yoga allows the muscles to stretch without putting too much pressure on your bones and get them to move correctly. According to a 2017 research published in the Annals of Internal Medicine, yoga may help reduce the need for lower back pain medication.

The research divided participants in 3 groups: the first one was assigned to physical therapy, the second one to yoga, the third to reading about pain management strategies. All the participants started the experiment while they were taking medication for back pain. At the end of the study, the number of people taking medication in the reading group stayed the same but only 50% of the yoga and physical therapy subjects were still taking it.

We can say yoga cures lower back pain, but we can definitely say it helps in relieving the pain!

Cat and Cow Pose (Chakravakasana and Bitilasana)

Plow pose (Halasana)

Lie flat on your back with your legs extended and your arms at your sides;

Lift your legs and hips up toward the ceiling, then straighten your legs and slowly lower your toes to the floor with your legs fully extended;

Extend your arms along the floor (if you want, interlace your hands);

Hold for up to one minute and then come to the initial position very slowly.

Seated Forward Bend (Paschimottanasana)

Sit with your legs in front of you;

Inhale and raise your arms over your head;

Exhale and bend forward;

Stretch out your arms and let them reach the furthest they can;

Place your head on your legs and hold the pose for up to 1 minute then repeat.

Half Lord of the Fishes Pose (Ardha Matsyendrasana)

Sit erect with your legs stretched out;

Bend your left leg so that the heel of the left foot lies next to the right hip;

Place the right leg next to the left knee by taking it over the knee;

Place the right hand behind you and the left hand on the right knee;

Hold for up 60 seconds and repeat the steps on the other side.

Standing Forward Bend Pose (Uttanasana)

Stand straight;

Exhale and soften your knees so to bend forward, folding from your hips;

Let your hands rest on the ground, next to your feet, and let your head to dangle;

Hold the position for up to 1 minute.

How to Prevent Lower Back Pain?

Aside from these yoga poses for lower back pain, what else can you do to reduce the pain? The main thing, it so learn ow to reduce the loads on the lower back:

Learn the correct lifting technique;

Do not stay in wrong positions for a long time;

Do not wear shoes with high heels;

Choose suitable footwear to wear;

Keep a normal body weight;

Avoid smoking and alcohol;

Allow yourself to relax;

Exercise regularly.

How to Relieve Lower Back Pain with Food

Food plays a big part in our life and our health it strictly dependants on what we eat. If you suffer from lower back pain, make sure you eat as much as unprocessed, anti-aging, anti-inflammatory foods you can.